What Actually Helps When You’re Sick With a Virus
Cold and flu season is here, and chances are you or someone in your family will catch a viral infection at some point. The good news? Most of these illnesses are mild and get better on their own — but knowing how to care for yourself can make a big difference in how you feel and how quickly you recover.
First things first: antibiotics don’t work for viruses like the common cold, RSV, or most sore throats. But there are a few tried-and-true things that actually help:
🌡️ Ease Fever and Aches
Medications like ibuprofen (Advil, Motrin) or acetaminophen (Tylenol) are great for lowering fever, reducing pain, and helping you feel more comfortable. Just remember — a low-grade fever is a normal part of your body’s immune response and doesn’t always need to be treated if you’re feeling okay otherwise.
💦 Clear Out Congestion
Nasal irrigation (like using a neti pot or squeeze bottle) can really help with sinus pressure and congestion. Be sure to use sterile or distilled water — never tap water — and wash the device after each use.
🌿 Reduce Inflammation
An over-the-counter nasal steroid spray like Flonase (fluticasone) can calm inflammation in your nose and sinuses. Try to avoid nasal decongestant sprays like Afrin (oxymetazoline) for more than three days, since they can cause rebound congestion.
🛌 Support Your Body
It might sound simple, but rest and hydration are some of the most powerful “treatments” you can give yourself. Sleep helps your immune system work efficiently, and fluids keep mucus thin and easier to clear.
🪙 Try Zinc (Early!)
If you start zinc lozenges within the first 24 hours of symptoms, there’s some evidence they might help shorten how long your cold lasts. Keep in mind, they can upset your belly so take them with food!
😷 Protect Others
If you’re coughing, sneezing, or have a runny nose, wearing a mask in public — even a simple surgical or cloth mask — can greatly reduce the chance of spreading the virus to others. It’s a small step that makes a big difference, especially for people who are more vulnerable to severe illness.
🚩 When to Call Your Healthcare Provider
Most viral infections improve in about 7–10 days, but it’s important to reach out if you notice any of these red flags:
Fever higher than 103°F or one that lasts more than 3 days
Shortness of breath, chest pain, or difficulty breathing
Severe headache, neck stiffness, or confusion
Dehydration signs (very little urine, dizziness, or feeling faint)
Symptoms that suddenly get worse after starting to improve
Taking care of yourself with simple, evidence-based treatments — and knowing when to get help — can help you feel better faster and keep those around you healthy too.
Wishing you soup, sleep, and speedy healing,
Center for Lifetime Health